Nasal congestion is a common symptom of common colds and seasonal allergies. Although the disease usually heals on its own, feelings of shortness of breath, headache, fatigue can last for many days. In addition to over-the-counter medication, a reasonable diet plays an important supporting role in reducing inflammation and improving nasal airway ventilation.
Food groups that help thin mucus and reduce inflammation
Warm broth: Drinking enough water is a key factor when nasal congestion occurs. Warm broth, especially chicken broth, not only helps replenish water but also thins mucus. Warm steam helps open the nasal passages and sinuses, reducing bloating sensation. Some studies show that chicken broth has anti-inflammatory properties, supporting the improvement of cold symptoms and shortening recovery time.
Warm tea: Warm tea brings similar benefits thanks to providing water and steam. Green tea contains catechins – an antioxidant involved in reducing runny nose and stuffy nose. In addition, herbal tea such as ginger tea, chrysanthemum tea, mint tea or burnt rice tea has the effect of soothing the body, although scientific evidence is still limited. People taking medicine need to be careful because herbs can cause interactions.
Honey is rich in antioxidants and has immune support properties. When used with warm tea, honey can help soothe the throat, reduce coughs and contribute to thinning mucus. However, do not use honey for children under one year old due to the risk of botulinum poisoning.
Spicy foods: Chili, mustard, wasabi or horseradish can bring a feeling of quick nasal clearance. Capsaicin in chili and allyl isothiocyanate in mustard stimulate the nasal mucosa, increase secretion and help expel phlegm. This effect is only temporary, abuse can cause irritation and worsening inflammation.
Immune-supporting food groups and things to avoid
Fresh pineapple: Pineapple contains bromelain, an enzyme mixture that has the ability to break down protein, helping to dilute mucus and reduce inflammation. This is also a rich source of vitamin C, supporting the immune system. Some studies show that bromelain can help improve sinusitis symptoms, although more evidence is needed.
Yogurt with microbial enzymes: Some people find that milk thickens mucus, but yogurt containing microbial enzymes is beneficial for immunity. Studies show that regular consumption of foods rich in microbial enzymes can help reduce the risk of colds and symptoms. Sugar-free yogurt should be chosen, combined with fruits rich in vitamin C.
According to Dr. Angela Ryan Lee, a medical doctor and health writer in the United States, biological compounds in water, honey or pineapple "can help reduce inflammation and help the respiratory tract become more ventilated, even if they do not replace medical treatment". Her article was medically censored by Jonathan Purtell, a nutritionist who has registered to practice in the United States.
Conversely, people with nasal congestion should limit alcohol and beer due to dehydration and inflammation; refined sugar because it increases the inflammatory reaction; along with foods rich in histamine such as cheese, processed meat, smoked fish, tomatoes, strawberries and wine.
When to seek medical attention
It is necessary to see a doctor if there is shortness of breath, inability to eat or drink, dehydration, fever lasting for more than four days or symptoms do not improve after ten days.
Proper nutrition is not a cure, but it can become a powerful assistant, helping the body recover gently and breathe easier on uncomfortable days due to nasal congestion.
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